Why You Need That 5 Minutes of Quiet

Up your happiness and productivity with mini brain breaks.

Lately, it seems as though the world is awash with noise — literally and figuratively, whether it's from big-time offenders like music blasting through your headphones, jets roaring overhead, and yes, those loathsome leaf blowers (seriously, 7:30 on a Saturday morning?) or small ones like the steady hum of appliances or the background noise of a TV.

On the face of it, there might not seem to be anything all that bad about this constant stream of sound. At least that's what I thought until I got a gift that changed everything: a pair of noise-canceling headphones. I wore them for the first time during a recent flight, and the relative silence (no roar of the engine, no crying baby) was nothing short of transformative: Not only did I get more work done, but I also felt calmer and more energetic when I stepped off the plane.

The Negative Side of Noise
Some amazing studies have been done on the detrimental effects of noise and the benefits of a little peace and quiet. In an Italian study from 2013, something as ubiquitous as the ringing of the subjects' cell phones had the power to cause a spike in their blood pressure. Being surrounded by noise affects how well we remember things, too: Another study found that in a noisy environment (say, a crowded restaurant), short-term memory can become overloaded, because the brain circuitry that processes recall (as well as speech) is the same one that handles noise.

On some level, we know this instinctively: If you realize you're lost while driving, the first thing you're likely to do is turn down the volume on the radio, right? That's because the noisier your environment is, the tougher it is to concentrate and find your way.

Commit to Just 5 Minutes
Quiet doesn't just enhance mental focus and happiness. If you're constantly distracted by the TV in the background and the sound of your phone vibrating against the table, you miss out on the tiny moments throughout the day when your brain could be off duty. Lose those moments, and you also lose the chance to process and integrate things you've learned, heard, or done, like a belly laugh shared with a coworker or an insight you had during your morning shower. That's why it makes sense to give your brain some breathing room instead of filling every minute. Life's small moments can only add up to something more meaningful when you give yourself the chance to reflect on them.

To be clear, I'm not advocating divorcing yourself from Facebook or even unplugging for several hours; I'm suggesting that you take regular breaks — five minutes at a time will do it — to consciously invite more quiet into your life. You'll discover, as I did, that you'll have more space to think, relax, brainstorm, and ultimately move toward goals that make you feel happy.

The Benefits of a Little Silence
Now that I've stopped living with chronic noise, I'm reading more for fun and going to yoga more often. All I've done is make some small changes, but by giving my brain the chance to focus and reflect, I find that I'm making healthier decisions. I'm also less stressed and more likely to keep up positive habits. I got married last year — my wife is a happiness researcher, too — and when we turn down the volume and tune in to each other, we experience a connection that you just can't get from playing Words With Friends.

Now it's your turn to reclaim some peace and quiet — and reap the benefits:

1. Be pickier about your news intake.
Instead of flipping on the TV (and perhaps having to sit through a range of distressing stories), get your news online. That way, you can choose what to read rather than being forced to process everything.

2. Try some radio silence.
When you get into the car, instead of immediately turning on the music or talk radio, go with quiet for (at least) the first five minutes.

3. Set boundaries.
I've intentionally made a few rules for myself about when I can and cannot look at my smartphone. For instance, my wife and I don't check our phones during meals, even if we want to Google something, so we can be more present with each other.

4. Turn off alerts.
It used to be that each time I heard a beep heralding a new e-mail or instant message, I grabbed my phone. Once I disabled that function, I was less distracted. Without the constant threat of interruption, you're more apt to do something productive for your brain — like daydream.

5. Invest in calm.
Buy a set of noise-canceling earbuds. We like Phiaton's PS 210 BTNC ($159, phiaton.com).

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